THE ULTIMATE CHECKLIST TO LOWER DANGEROUSLY HIGH BLOOD PRESSURE

These 5 Foods Below Can Actually Cause Your Blood Pressure to Increase!

1. Whole Milk or 2% Milk – These types of milk are filled with chemicals and high levels of fat that is detrimental to your health. Instead Substitute Almond Milk.

2. Deli Meats or “Sandwich Meats” – Deli meats have extremely high levels of sodium. These meats are often marketed as “healthy” options but in facts they can cause your blood pressure to rise quickly. Instead Substitute for fresh cut meats or plant-based meat substitutes

3. Canned Soups, Bouillon, Dried Soup Mixes – These also have high levels of sodium. These are often packed with 2 or 3 times the daily recommended sodium intake. This will instantly spike your blood pressure.

Instead Substitute for freshly prepared soups made with whole foods and vegetables

4. Fast Food – This is the obvious item on the list. Fast food is packed with chemicals and ingredients such as Propylene Glycol, Sodium Nitrite, Carminic Acid (a.k.a. Beetle Extracts) and it is also sky-high in sodium and sodium nitrate. Instead Substitute Almond Milk

5. Regular Salad Dressings/Condiments – Certain condiments can contribute to high blood pressure due to their high sodium content or other ingredients that may negatively impact cardiovascular health. Here are some common culprits:

Condiments That May Increase Blood Pressure

• Soy Sauce & Teriyaki Sauce – Extremely high in sodium, which can lead to water retention and increased blood pressure. A single tablespoon of soy sauce can contain over 1,000 mg of sodium (nearly half the daily recommended limit).

• Ketchup – While it may seem harmless, ketchup is often loaded with sodium and added sugars, both of which can contribute to high blood pressure and weight gain. Look for low-sodium or no-added-sugar options.

• Barbecue Sauce – Many BBQ sauces contain high amounts of sodium, sugar, and even high-fructose corn syrup, which can contribute to hypertension and insulin resistance.

• Salad Dressings – Store-bought dressings, especially ranch, Caesar, and French dressings, can be packed with sodium and unhealthy fats. Opt for homemade versions with olive oil, vinegar, and herbs.

• Pickles & Pickle Relish – Pickled products are often preserved in high-sodium brines, which can increase blood pressure if consumed in excess.

• Hot Sauce – While spicy foods can have health benefits, many hot sauces contain significant sodium levels. Look for low-sodium versions or make your own with fresh peppers and vinegar.

• Mustard – While lower in calories, some mustards contain high sodium levels, which can contribute to hypertension. Check labels and opt for low-sodium varieties.

Healthier Alternatives

If you're concerned about blood pressure but still want flavorful meals, try these healthier swaps:

✅ Herbs & Spices – Garlic, turmeric, basil, oregano, and rosemary add flavor without increasing sodium.

✅ Lemon Juice & Vinegar – Great for salad dressings or marinades without the sodium overload.

✅ Homemade Dressings & Sauces – Mix olive oil, vinegar, and fresh herbs for a heart-healthy alternative.

✅ Greek Yogurt-Based Condiments – A great alternative to mayonnaise or creamy dressings, providing protein and lower sodium.

By making smart condiment choices, you can enhance flavor without compromising your heart health. Would you like recommendations for specific low-sodium brands?